Garlic – Early evidence suggests garlic may help prevent infections. In one study, people took either garlic supplements or placebo for 12 weeks during the “cold season” between November and February. Those who took garlic had fewer colds than those who took the placebo. Plus, when they did get a cold, the people taking garlic saw their symptoms improve faster than those taking placebo. The effective dose is 2 – 4 grams per day of fresh, minced organic garlic cloves (each clove is approximately 1 gram).

Kiwi Fruit – Richer in vitamin C than citrus fruit, vitamin C concentrations in the plasma and white blood cells rapidly decline during infections and stress. Supplementation of vitamin C was found to improve components of the human immune system such as antimicrobial and natural killer cell activities and lymphocyte proliferation. Trials document that adequate intakes of vitamin C ameliorate symptoms and shorten the duration of respiratory tract infections including the common cold.

Celtic / Sea Salt Water Gargle – Made from half a teaspoon of salt dissolved in a glass of warm water. Good quality salt is anti-catarrhal (anti-mucous), a natural anti-histamine, effective for dry coughs, contains many electrolytes and is fortifying for the immune system.

Chili – Traditionally used in herbal medicine to improve blood flow and flush out the tissues of toxins and impurities. It warms the constitution. Use fresh or dried in foods, broths, soups, juices or a sprinkling of the dried flakes in a herbal infusion.

Ginger – Traditionally used in herbal medicine as an analgesic and anti-inflammatory indicated for pain, congestion, nausea, and warming to a cold constitution. Use fresh or dried in cooking, in a salad dressing, smoothie, poached fruit or as a hot tea infusion with Manuka honey and lemon juice. Try our Ovvio Organics Cinnamon Ginger Soul Tea – packs a punch! Instant relief. Dose: 3 cups per day.

Cinnamon – Traditionally used in herbal medicine to eliminate excess mucous and for fighting infections and inflammation of the respiratory tract. Relieves the symptoms of a common cold, cough, and sinusitis and warming to a cold constitution. Choose True Cinnamon, botanical name Cinnamon verum. Buy organic as non-organic cinnamon is irradiated and can lose its medicinal properties. Use it in tea and food. Try our Ovvio Organics Cinnamon Ginger Soul Tea – packs a punch! Instant relief. Dose: 3 cups per day.

Chicken Soup – Chicken soup is a wives’ tale with substance! It may help to relieve cold symptoms by acting as an anti-inflammatory, inhibiting the movement of neutrophils (immune system cells that participate in the body’s inflammatory response). It also temporarily speeds up the movement of mucus, possibly helping to relieve congestion and limiting the number of time viruses are in contact with the nose lining. It is also high in absorbable minerals for supporting recovery, is a digestive aid and is rich in love and care (especially if your mother made it!).

Clear Broth – This can be made with a fresh or thawed homemade frozen bone stock and the addition of a few simple ingredients. A cup of broth as an appetiser before meals warms the digestive system. A clear broth is an excellent remedy for colds and flu, especially with the addition of lemon, garlic, and some freshly grated ginger root. The addition of fresh or dried thyme and sage soothes a sore throat.


Prep time: 5 minutes

Cooking time: 10 minutes

2 cups (500 ml) fresh or thawed frozen bone stock

2 cloves garlic, crushed

1 heaped teaspoon grated ginger root

2 spring onions or 1 small bunch chives, thinly sliced

A handful of flat-leaf parsley or coriander leaves, finely chopped

Fennel leaf tops from 1 fennel bulb, thinly sliced

Juice of 1 lemon and zest

Natural salt and freshly cracked pepper

Method: Heat up the stock and garlic in a saucepan, then pour into a bowl and serve with the spring onion or chives, chopped herbs and fennel leaf. Finish with a good squeeze of lemon juice for sharpness and freshness and season to taste with salt and pepper.

To turn a clear broth into a main meal, add your choice of chopped meat and vegetables. If you are not adding any meat, drop whole eggs into the broth – they will poach beautifully in the hot soup. Serve while the egg yolks are still soft.

Tip: The addition of dried seaweed to a clear broth adds more nutrition, such as iodine, and intensifies the flavours. Simply cut kombu or kelp, dulse, wakame or and nori into pieces with kitchen scissors and stir into the broth until softened.